How to tell your boss you’re a night owl

For generations, we’ve been taught that early equals disciplined and late equals lazy. But that’s not biology—it’s a moral story disguised as science. As an expert in applied chronobiology, I’ve spent more than 20 years studying how biological rhythms shape work and wellbeing. It turns out that about 30% of people are early chronotypes (morning types), 30% are intermediates, and 40% are late chronotypes (evening types). Yet most workplaces still run on early-riser time—rewarding visibility over value, and hours over outcomes.

When we align our schedules with our internal clocks, performance and motivation rise—but it takes courage to be honest about what that looks like. The people most disadvantaged in our contemporary workplaces are night owls (like myself), whose performance peaks much later in the day. If you also aren’t at your best in the morning, here’s how to talk with your manager about your circadian rhythm in a way that earns trust, not judgment.

1. Focus on results

When you talk to your boss about your chronotype, make it about performance, not preference.

Leadership coach, author, and former McKinsey partner Caroline Webb—best known for her book How to Have a Good Day—is a self-described “extreme night owl.” Early mornings were always difficult: “At university, I skipped the 9 a.m. lectures and relied on self-study instead,” she told me. “It wasn’t about laziness—it was about working when my brain was actually awake.”

That same awareness later became part of how she designed her professional rhythm. At the Bank of England, Webb found that if she started later, she could produce sharper analysis and more accurate forecasts. Rather than seeing that as a personal quirk, she framed it as a productivity advantage.

Before you bring up your biological rhythm with your manager, choose your moment strategically. The best time is after you’ve delivered strong results or during a regular check-in about performance—not in passing or out of frustration.

That way, the conversation becomes about how you can sustain excellence, not why you dislike mornings. You might say something like:

“My most focused work happens later in the day. If we can schedule key meetings or strategy sessions after 10 a.m., I’ll be sharper and deliver stronger results.”

Webb’s advice to other night owls captures it perfectly:

“If you frame it as a path to greater productivity, you get a better conversation,” she says. “It’s not about being indulgent—it’s about ensuring you’re at your sharpest when it matters most.”

That kind of statement shifts the focus from comfort to contribution. It helps others see your rhythm not as a problem, but as a path to better performance.

2. Frame your rhythm as biological variation, not personal preference

Another effective way to tell your boss that you’re a night owl is to describe your rhythm the same way we already talk about other forms of human diversity. Neurodiversity has helped normalize cognitive differences at work; chronodiversity does the same for biological timing.

You might say something like: “Just as people think differently, people also function best at different times of day. I’m a late chronotype—my peak focus comes later. If we can schedule my key work during my strongest cognitive hours, you’ll get better decisions and higher-quality output from me.”

This framing shifts the conversation away from comfort (“I don’t like mornings”) and toward biology (“My brain performs optimally at a different time”). Leaders tend to respond more positively when a request is grounded in science, performance, and inclusion rather than habit or lifestyle.

It also normalizes the conversation. Instead of asking for special treatment, you’re highlighting a natural dimension of human variation—one that future workplaces will increasingly recognize as essential to wellbeing, creativity, and sustained performance.

3. Ask targeted questions in your next job conversation

If your current workplace leaves no space for flexibility, take your chronological rhythm seriously in your next opportunity. Ask questions that reveal how the organization really thinks about time:

• “When do most team members start their day?”
• “Are meeting times flexible?”
• “How do you measure performance—by hours or by outcomes?”

These questions show that you understand your energy patterns—and that you’re intentional about delivering value when you’re at your best.

And if you’re a leader yourself, consider this: Flexibility isn’t indulgence, it’s intelligence.

Teams that honor biological diversity make better decisions, experience less burnout, and sustain higher creativity across the day.

Pretending to be a morning person might win short-term approval, but this kind of covering comes at a cost. Research shows that hiding aspects of who you are increases stress, reduces engagement, and harms creativity. When you fake an early rise, you’re not just losing sleep—you’re losing authenticity.

Openness, on the other hand, builds credibility. It tells your boss you know how to manage your energy, your focus, and your performance. When more people dare to talk honestly about their biological rhythms, we move from moral judgment to biological understanding. And that’s how real flexibility—and real performance—begin.